Waxaa laga yaabaa in aad jeceshahay burgers veggie iyo burgers turkey, laakiin mararka qaarkood waxaad sidoo kale ku jiri kartaa hamburger, hamburger beefy. Dhibaatadu waxay tahay, banger ka samaysan 4 wiqiyood oo hilibka lo'da ah (70% caanaha, ama 30% dufan, taas oo ku xiran sida aad u eegi lahayd) waxay ku jiri kartaa ilaa 34 garaam oo dufan ah, taas oo ka badan kala badh qiimaha maalinlaha ah ee baruurta iyo ku dhowaad saddex-meelood labo maalintii qiimaha maalinlaha ee dufanka buuxa . Taasna waa ka hor intaa ku daray jiiska, hilib doofaar, jasiirad ama kambiyuutaro kale oo dufan ah.
Run, qaar ka mid ah dufanka ka soo burger wado fog ee geedi karinta, laakiin weli waa saldhig sarreysa oo laga bilaabo bilaabi.
Waxaad ku dhegi kartaa burgerka veggie ama hamburgerka turjumada ah ee soodhaweynaya - turjubaanka dhulku ma aha mid aad uga hooseeya dufanka hilibka hilibka lo'aad haddii aadan ka door bidin turkey-cad hilibka ah. Laakiin haddii aad rabto banger leh dhadhan beeleed, tixgeli inaad isticmaasho hilibka lo'da ee hilibka lo'da, oo ah 90% iyo 95 boqolkiiba, sida caadiga ah.
Ma sameeyaan bacriminta duxda badan ee bacda qallalan?
Cabashada ugu weyn ee wershadaha dufanka leh ee lagu sameeyay hilibka lo'da ee caatada ah waa inay noqdaan kuwo engegan oo jajaban, laakiin taasi uma baahna kiiska. Dhamaan hilibka lo'da, ha ahaato waxa ay ka kooban tahay dufanka, waa in la kariyaa 160 digrii oo amaan ah, laakiin duubisyada dufan-yar waxay qaadataa waxoogaa ka yar tuugada caadiga ah si ay u gaarto heerkulka, markaa hubi inaad isticmaasho heerkulbeeg si aad u hubiso dareenka daqiiqadii ama laba ka hor waqtiga.
Sidee Ayaan Loo Xakameyn Karnaa Nacnaca, Baaskiilada Dufanka Leh Yar leh?
- Ha ka fekerin in lagu daro walxaha ku jira qoyaanka si isku darka ah sida suugada yaanyada, suugada bbq, boqoshaada soodhaha leh iyo basasha, karootada la jarjaray ama zucchini, iyo digirta la shiiday. Si aan caadi ahayn, qaar ka mid ah dadku waxay jecel yihiin in ay isku daraan blueberries ama jeeriga, taas oo hubaal ah inay kor u qaadi doonto nadiifinta antioxidants. Ku darista suugada, khudradda ama khudradda cagaaran ayaa sidoo kale ah hab wanaagsan oo loo isticmaalo hilibka hilibka ugu horreeya, sidaas darteed badbaadinta kalooriyeyaasha dufanka badan.
- Ku dar soodhada kuleylka ah, macmacaan ama qaar ka mid ah Cajun xilliga kuleylka si aad u weyn u kobciso dhadhan. Mince qandhicir ah iyo jalapeno ama sipano chile bacriminta xoogaa kuleyl ah.
- Ha ku dhaafin walxahaas.
- Ha ku cadaadin casiirka marka aad cunto karinaysid.
Isku duub bucurigaaga fatahaada
Isticmaal xakamaynta dufan badan oo dufan leh halkii caadiga ah ee doofaarka caadiga ah iyo farmaajada: iskudhee chutney, salsa, xaleef yaanyo iyo geedo kale, iyo noocyo dufan yar oo ah mayo ama labeen dhanaan .
Caday dhar xidhashada malab dharka ah ee korka ku yaal. Ama tag Hawaiian oo ku dar siddooyinka canjeero ah. Kuwani waa uun fursado yar.
Haddii aad wali hanker ka dib cuncun doofaarka ah iyo dufanka farmaajada, tixgeli inaad isticmaasho hilib doofaar ah oo Canadian ah, ama hilib doofaarro ah, iyo hal jeex ah oo jiis yar oo dufan badan leh. Ugu dambeyntiina, sida aad isku dayayso in aad sameyso bambo caafimaad leh, waa maxay sababta aysan u xoojineynin qaadashada fibreerka isla markaana isla markaana u adeegso tuubooyinka dufanka yar ee ku dul shub caano kulul.